Annandale Running Redux

Plan: Enjoy a space that is not covered in ice and snow.

Route: I've run this once before and had a pleasure.  Today I drove the route first to make sure it wasn't snow covered and all was well.  (Currently Minneapolis is like one giant skating rink with an inch of snow hiding all that ice.  Running in a place with dry ground was a pleasure.)
Weather: 28* and biting wind.  It was windy last time I was here too. 
Wardrobe: Red wool shirt, blue jacket; head band; running sweat pants; Altra running shoes.  I had gloves but didn't really wear them.  I didn't have sunglasses but wished I did, more to block the wind than because of the sun.

Execution: I did not look at my watch.  I had a blast.
Nutrition: LOL.  None.
Bonus: Did I tell you about the snow and ice free route? I did not have a latte like last time I was here.  Because Whole30. This was a really nice day.

VDay 5K - 3 Weeks To Go

Weekly Miles Planned: 24-27
Actual: 25+

Proprioceptive cue: Pounding the road
Core conditioning exercises: Three Rounds: Lying hip abduction x12 on each side; Cook Hip Lift, hold 5 secs x5 each leg; Knee fall out x12 each leg; Overhead draw in, hold 5 secs x5
Drills: One Leg Hops; Bounding; Stiff Legged Running  I'm pretty sure one legged hops are from the devil.

Sunday Planned: 4-6 Miles at MAF, Sunday Kettlebell Workout
Actual: 6.1 miles.  Sunday Kettlebell workout, drills that I'm almost positive won't happen tomorrow.  Because snow.

Monday Planned: 4-6 Miles at MAF, drills, core conditioning exercises
Actual: 1.19 miles before the blizzard.

Tuesday Planned: 4-6 Miles at MAF, Lift Weights
Actual: 1.25 miles on the treadmill.  3.75 'miles' on the elliptical.  Lift weights.  I moved up to 2x25lb plates for squats and 2x10lb plates for bench press.  That may not sound like much but there was a time I was scared to press the big bar.

Wednesday Planned: 1 Mile Run, drills, core conditioning exercises
Actual: 4.55 miles outside.  Drills.  Core conditioning exercises.  Mileage is swapped with Blizzard Monday.

Thursday Planned: 4-6 Miles at MAF, Lift Weights
Actual: 1.18 miles, drills, core conditioning, yoga before bed.  I am captain grumpy pants today. and absolutely didn't want to get out of bed this morning.  Add my work schedule in and this is what happened.  It's supposed to 40* tomorrow so I'm hopeful to get a nice run in then instead and also be able to lift weights.

Friday Planned: 1 Mile Run, drills, core conditioning exercises
Actual: Run 6 miles outside in the best weather ever! Lift the weights I owed myself from yesterday.  (Drills and core conditioning happened yesterday so all is well.)

Saturday Planned: 4-6 Miles at MAF, Maybe Zumba?
Actual: 1.55 miles.  I felt like garbage most of the day thanks to a raging sinus headache. The run actually made me feel better.  But it was super icy outside.  This was one of those 'run up and down the street until it gets to a mile' kind of runs.  By 1 mile, I was feeling better so I kept on a bit.

More Shoes Than A Princess

Tuesday's on the Run asks What’s your running shoe situation? Are you loyal to one shoe? A polyshoeist?  This one sounded fun to me because my shoes are completely not normal.  It's also impressive how many photos I have of my shoes. In general, my shoes are zero drop, pretty minimal.  I run and lift weights, sometimes in the same workout without wanting to change shoes.  I use my Garmin app to track mileage for all but the 'everyday' shoes.

Winter Running and Trail Running: Altra Lone Peaks.  These are the shoes I ran VDay 5K and Hot Dash in during those snowy episodes.  I originally got these when I was training for the William O'Brien 10 Miler.  These get heavy use on grass trails and in snow.  They kind of sit around all summer when I'm out on the roads.

Winter Running, Trail Running, and Weight Lifting: NB Minimus Trail.  How happy am I that they re-released this shoe?  This is one of the few shoes I've paid full price for.  I use this shoe when I'm going to run and then lift in the same workout.  It fits more snugly and works better for weight lifting than the Altras, but it lacks the extra cushion and warmth of those shoes. Bonus note: My original NB Minimus lives at Mom and Dad's and are my running shoes while I'm home.

Non-winter Road Running and/or Weight Lifting: Skora Phase-X  I have this shoe in two colors.  Both pairs are an older model with extra reflective panels.  This is an extremely minimal shoe and I double down on the concept by taking out the insoles as well. These soles are extra sticky and I love them in the rain.  These are the shoes I wore in that very wet 10 Miler last year.

Road/Trail Hybrid: Merrell Trail Crusher.  Sometimes I have runs on crushed limestone trails, or alternating between non-technical trail and roads.  In those conditions I don't want a super lugged out trail shoe, but a road shoe isn't my first choice either.  These are a happy medium and I love them.  I wore these for the TC 10K and 5K this year because they had a little more cushion for my first day of a 2 day race series.

Walking and Everyday: Altra Intuition have been my go-to for an 'every day' shoe that I can also take really long walks in.  This is what I wore for walking half marathon training and the race itself.  Apparently we're doing this again in 2018 so my 3.0 model should be well worn down by September.

Summer running and indoor running: Xero Cloud.  I bought these on a total impulse/black Friday sale.  So far I've only worn them inside on the track because frostbite is not my thing.  Did I tell you about our blizzard? I'm excited to wear them outside in the summer for running.  I'm also picturing them as the shoes I wear if I'm walking around the lake and want to swim, or kayaking, etc.

Bonus everyday shoe: I bought a pair of these in that same Black Friday sale as I got the huraches.  They were small and easy to pack so I threw them in my bag at Christmas and wore them around Cincinnati.  They immediately became my favorite casual shoe in life. Right now they're strapped to my work bag as my 'indoor shoes' when I go into people's houses and take off my boots at the door.

Before and After: The Blizzard Edition

Even though I didn't have to work today, I set my alarm. So I could get up and run my mile.  Before the blizzard.

About 7:30pm, I went out to begin clearing off my car and shoveling around it a bit.  It's not done snowing yet, but I had to get started somewhere.  I may make another trip out tonight.

Bonus: Tile floor in my entry way was 100% the correct decision because I was soaked when I came in and I left my wet coat, hat, gloves, etc there to dry out.

VDay 5K - 4 Weeks to Go

Weekly Miles Planned: 27
Actual: Almost 25.  I need to reconsider my mileage totals.  It's much harder without a long run each week to know what volume is right.

Proprioceptive cue: Pulling the road, explained here.
Core conditioning exercises: Two Rounds: Lying hip abduction x12 on each side; Cook Hip Lift, hold 5 secs x5 each leg; Knee fall out x12 each leg; Overhead draw in, hold 5 secs x5
Drills: High Knees; One Leg Hops; Bounding

Sunday Planned: 4-6 Miles at MAF, Sunday Kettlebell Workout
Actual: 5 miles on the track.  In my huaraches. It was nice to be in sandals and pretend I live in an environment where that could ever be possible outside.  Kettlebell workout complete.

Monday Planned: 4-6 Miles at MAF, drills, core conditioning exercises
Actual: 1.18 Miles outside.  Core conditioning exercises done.  I didn't feel like doing anything, and am hopeful for better weather later in the week, so I'm okay with this.

Tuesday Planned: 4-6 Miles at MAF, Lift Weights
Actual: 3.25 miles on the treadmill.  I tried to go short because we're having good weather later in the week and I want to get some miles outside.  Lift weights.

Wednesday Planned: 1 Mile Run, drills, core conditioning exercises
Actual: 4.35 miles at Lake Nokomis in the somewhat warm.  Drills, core conditioning.  Yoga too.

Thursday Planned: 4-6 Miles at MAF, Lift Weights
Actual: 4.5 miles.  The drills I owed myself from Monday. Lift weights. Stretch.

Friday Planned: 1 Mile Run, drills, core conditioning exercises
Actual: 1.18 miles, mildly icy.


Saturday Planned: 4-6 Miles at MAF, Maybe Zumba?
Actual: 5.25 miles.  Core conditioning and drills that I owed myself from yesterday.  Those need to come off my easy days.  Yoga before bed.

VDay 5K - 5 Weeks to Go

Weekly Miles Planned: 25 Miles.  I know.  So short!
Actual: 25.19

Proprioceptive cue: Scooting.  So far, I hate this one.  End of the week update: I did better at this when I imagined not hitting my head on the ceiling and pulling myself along on a tug of war rope than how the book originally described it. I only really liked it one day this week.

Core conditioning exercises: One Round: Lying hip abduction x12 on each side; Cook Hip Lift, hold 5 secs x5 each leg; Knee fall out x12 each leg; Overhead draw in, hold 5 secs x5
Drills: Running No Arms; High Knees; One Leg Hops

Sunday Planned: 4-6 Miles at MAF, Sunday Kettlebell Workout
Actual: 5.23 miles on the Greenway. Slow as hell 'scooting around' but it's done. Sunday Kettlebell workout is: 5x5 of Step ups, 2x8kg bells; One legged single arm press 8kg, 10kg, 10kg,  10kg, 8kg; Single leg deadlift 12kg; Single arm high pulls 12kg, 16kg, 16kg, 16kg, 12kg

Monday Planned: 4-6 Miles at MAF, drills, core conditioning exercises
Actual: 4 miles with Running Neighbor.  Drills: that 'one leg hop' business is harder than it sounds.  I did 20 secs/leg instead of 30.  Core conditioning.

Tuesday Planned: 4-6 Miles at MAF, Lift Weights
Actual: 5.61 miles in the afternoon in the sunshine.  Tuesday weight lifting (heavy squats, barbell rows, bench press).

Wednesday Planned: 1 Mile Run, drills, core conditioning exercises
Actual:  It's 37* and no wind now.  Winter is Coming and I will go outside while I can.  So, 4.45 miles at Lake Nokomis.   Drills outside after the run.  I'm saving core conditioning for tomorrow and it may get permanently moved to a weights day.  Because logistics.

Thursday Planned: 4-6 Miles at MAF, Lift Weights
Actual: 1.21 miles in the snow.  Core conditioning exercises I skipped yesterday.

Friday Planned: 1 Mile Run, drills, core conditioning exercises
Actual: 1.5 miles on the track.  Inside. Because weather.  Drills. Core conditioning exercises.  Lift weights that I skipped yesterday.

Saturday Planned: 4-6 Miles at MAF, Maybe Zumba?
Actual: 3.03 miles outside.  No Zumba.   It was really cold for this run, but I just couldn't deal with the gym. 

Favorite blogs

Tuesdays on the Run asked:

What are some of your favorite blogs?

Hungry Runner Girl because she's always positive about herself and those around her.  I love it when her mom guest posts.  It is everything!

Steve in a Speedo because he talks a lot about local events.  And he trains on the same indoor track I do.  I try not to stare.

The Right Fits also because she's local and talks about the trails and lakes I love.  One time I saw her out on a trail and I really did stare.  Sorry. You just looked so familiar.

DC Rainmaker because I love all of the gadgets. All of them.

Ask a Manager is my favorite blog of all time.  Is it still a blog if it's that good?  People write in and ask this lady all sort of questions that could come up in real life at a job.  It's the best way to start or end your day ever.   You're welcome.

The Plan: VDay 5K

VDay 5K is coming up in about 5 Weeks.  This is a relatively short training cycle.  Unlike Marathon Training I'm not worried about covering the distance, so I'm focusing on form and making my body and mind as strong as possible.

Nutrition training plan: Stay on Whole30 until the race.  Bonus nutrition plan: Stay on Whole30 the whole day of the race.  Usually the moment I'm done racing, I'm all "pass me a beer" which is probably not the lifestyle choice Whole30 is trying to teach.  So we'll see how long after that race I can maintain my nutrition.

Form and strength:
I finished reading Brain Training For Runners.  Since I'm doing the MAF thing for now, I'm holding off on running by pace still.  I am adopting some of the other ideas from the book.

Proprioceptive Cues:
Week 1: Scooting
Week 2: Pulling the road
Week 3: Pounding the road
Week 4: Driving the thigh
Week 5: Butt Squeeze

Core conditioning exercises:
Week 1: One Round: Lying hip abduction x12 on each side; Cook Hip Lift, hold 5 secs x5 each leg; Knee fall out x12 each leg; Overhead draw in, hold 5 secs x5
Week 2: Two Rounds: Lying hip abduction x12 on each side; Cook Hip Lift, hold 5 secs x5 each leg; Knee fall out x12 each leg; Overhead draw in, hold 5 secs x5
Week 3: Three Rounds: Lying hip abduction x12 on each side; Cook Hip Lift, hold 5 secs x5 each leg; Knee fall out x12 each leg; Overhead draw in, hold 5 secs x5
Week 4: One Round: Single Leg Squat x10 each leg; Side plank x20 secs each side; Lying Draw-in with hip flexion x10 each side; Bird dog, hold 10 secs, x5 each side.  Two Rounds: Lying hip abduction x12 on each side; Cook Hip Lift, hold 5 secs x5 each leg; Knee fall out x12 each leg; Overhead draw in, hold 5 secs x5
Week 5: Two Rounds: Single Leg Squat x10 each leg; Side plank x20 secs each side; Lying Draw-in with hip flexion x10 each side; Bird dog, hold 10 secs, x5 each side. One Round: Lying hip abduction x12 on each side; Cook Hip Lift, hold 5 secs x5 each leg; Knee fall out x12 each leg; Overhead draw in, hold 5 secs x5

Drills:
Week 1: Running No Arms; High Knees; One Leg Hops
Week 2: High Knees; One Leg Hops; Bounding
Week 3: One Leg Hops; Bounding; Stiff Legged Running
Week 4: Bounding; Stiff Leg Running; Running No Arms
Week 5: Running No Arms; High Knees; One Leg Hops

2018 Goals

Eating:
Whole30 in January 2 - Feb 10.  5K Race Feb 10.
Whole30 - Maybe another one before Smiley's wedding in April?  (I've decided his blog name is Smiley.  Wonder if I've named him anything else here before.)
Generally Whole30 the 30-45 days before a race.

Running:
Keep up the streak.
Keep weight lifting, because that's been very helpful.
Maybe look at the running schedule so one Zumba class/week starts happening more?

Races: 
5K in February.
Loony Challenge in October
I'd love to head back for the Feet in the Street 5K again.
I'm not registered for anything else right now, and honestly not sure what the rest of the year holds for me in terms of racing and travel.
I want to break 30:00 in a 5K.  If I'm being honest, that's on my mind.  I was close in October but have some work to do.
I also want to keep doing the MAF thing.  Not sure that's compatible with a 30:00 5K. 

Blogging:
Maybe do the meal/day posts for Whole30 again?  They do make for a lot to sift through later on.
Definitely keep doing the race training posts.  I remember those but it feels like forever since I've done one.

General life stuff:
My "A Goal" is to read at least 12 books in 2018.  I was really sporadic in my reading this year and I want to keep better track.  My 'big scary goal' is like 50 books.  Because I read a Facebook post of a guy who listens to books while running and read basically a book a week running.
In January, try meditating every day.  No time goal on the practice, just so that it happens every day.
Volunteer at a race.  I want to thank Kooky Runner for inspiring me here. I run a ton. Supporting others can be great too!
Updated the evening of Jan 1: I seriously want to add 'learn how to french braid my hair' to the list.